How to get Normal BP from High BP on the DASH eating plan?

How to get Normal BP from High BP on the DASH eating plan

Normal BP from High BP on the DASH eating plan overview:- Whichever food you choose to eat affects your chances of developing high blood pressure, or high blood pressure (medical period). Blood pressure is the force of blood against the walls of the vein. It is measured in millimeters of mercury (mmHg) and the systolic pressure (when the heart beats) at the diastolic pressure (when the heart rests between beats) is recorded as two numbers. Both numbers are important.

Blood pressure rises and falls during the day. But when it becomes elevated over time, it is called hypertension. High blood pressure is dangerous because it makes the heart work very hard, and the high power of blood flow can damage the arteries and organs such as the heart, kidneys, brain, and eyes. High blood pressure usually has no warning signs or indications. Once it occurs, it usually lasts a lifetime. If uncontrolled, it can drive to heart and kidney disease, stroke, and darkness or blindness.

What are the BP levels?

Normal BP from High BP on the DASH
NORMAL BP LEVEL, ELEVATED BP LEVEL, HIGH BP STAGE-1 LEVEL, HIGH BP STAGE-2 LEVEL, HYPERTENSIVE CRISIS LEVEL

What is the DASH eating plan to get Normal BP from High BP?

Blood pressure may be unhealthy even if it is slightly above the normal level of less than 120/80 mmHg. The higher your blood pressure rises above normal, the higher the health risk.

The DASH eating plan showed that blood pressure was decreased with a DASH eating plan that is low in saturated fat, cholesterol, and emphasizes fruits, vegetables, and fat-free or low-fat milk and Dairy products. This eating plan is known as the DASH eating plan – it includes whole grain products, fish, poultry and nuts. It is reduced in lean red meat, sweets, added sugars, and sugary beverages, compared to the normal American diet. It is loaded in potassium, magnesium, and calcium, as well as protein and fiber.

1. SODIUM

  1. Even if you are taking medicines for your blood pressure, you should limit how much sodium you consume.
  2. In general, people with hypertension should get between 1,500 milligrams (mg) and 2,400 milligrams of sodium per day.
  3. Your doctor or dietitian can tell you the specific range that is right for you.
  4. In general, foods with more than 300 milligrams of sodium per serving may not fit your meal plan. By reading food labels, you can find out how much sodium is in the food. Remember that the amount listed is for one serving, which may be more or less than you eat.
  5. Do not eat salt on the table; Add very little while cooking.
  6. Choose carefully when eating away from home. Restaurant foods can be very high in sodium. Tell the person taking your order that you are looking for alternatives with less salt or no salt. Many restaurants have special menus or will dine with less salt.

2. UNSATURATED FATS/OMEGA-3 FATTY ACIDS/SATURATED FATS/TRANS FATS

FATSHEALTHY OR NOT FOR HEART?
UNSATURATED FATSHEALTHY
OMEGA-3 FATTY ACIDSHEALTHY
SATURATED FATSNOT HEALTHY
TRANS FATSNOT HEALTHY
UNSATURATED FATS FOODS:-
Soybean, canola, olive, or sunflower oil, Liquid or soft tub margarine, etc.
OMEGA-3 FATTY ACIDS FOODS:-
Fatty coldwater fish, such as salmon, tuna, mackerel, sardines, flaxseed oil, and ground flaxseed, etc.
SATURATED FATS FOODS:-
Foods with fat from animals (such as fatty meats, whole milk, butter, cream, and other dairy foods made with whole milk), Palm, palm kernel, or coconut oil (tropical oils), etc.
TRANS FATS FOODS:-
All foods made with hydrogenated oil (Read Nutrition Facts label: hydrogenated oil may be found in fried foods, crackers, chips, and baked goods made with margarine or shortening, etc.).

3. WHAT FOODS TO EAT?

GRAINS:-
Bread and cereals (those made with whole grains such as oats, barley, rye, or whole wheat), Pasta (made with whole grains, Brown rice), Low-fat, low-sodium crackers, and pretzels.
VEGETABLE:-
Fresh, frozen, or canned vegetables, such as broccoli, greens, sweet potatoes, and tomatoes (without added fat or salt Highly colored vegetables).
FRUIT:-
Fresh, frozen, canned, or dried fruit.
DIARY PRODUCTS OR MILK:-
Yogurt (Nonfat or skim, Nonfat or low-fat), cottage cheese (Nonfat, low-sodium), cheese (Fat-free and low-fat, low-sodium).
PROTEIN FOODS:-
Fish (especially fatty fish, such as salmon, fresh tuna, or mackerel), Lean cuts of beef and pork (loin, leg, round, extra-lean hamburger), Low-sodium cold cuts made with lean meat or soy protein, Skinless poultry, Venison and other wild game, Unsalted nuts and nut butter, Dried beans and peas, Low-sodium meat alternatives made with soy or textured vegetable, protein, Egg whites or egg substitute.
FATS:-
Unsaturated oils (soybean, olive, canola, sunflower, safflower), Soft or liquid margarine and vegetable oil spreads, Salad dressings (nonfat or made with unsaturated oil), Seeds, Avocado.
HERB AND SPICE:-
Herbs and spices (To add flavor to replace salt), Unsalted and low-fat snack foods (such as unsalted pretzels or plain popcorn), Fat-free or low-fat sweets (such as maple syrup, jelly beans, hard candy, or sorbet).

4. WHAT FOODS TO AVOID?

GRAINS:-
Baked foods made with hydrogenated fat or saturated fat (Any grain foods that are high in sodium or added sugar).
VEGETABLE:-
Canned vegetables (unless they are low sodium or salt-free), Pickles, vegetables packed in brine (such as sauerkraut or olives), Fried or breaded vegetables (vegetables in cream or butter sauces).
FRUITS:-
Fried fruits, fruits in cream or butter sauces.
DIARY PRODUTS:-
Whole milk, cream, Cheese (except for nonfat or low-fat, low-sodium types), Processed cheese products, Foods made from whole milk or cream (such as ice cream or half-and-half).
PROTEIN FOODS:-
Canned or smoked meat or fish, Marbled or fatty meats (such as bacon, sausage, hot dogs, regular hamburger), Whole eggs and egg yolks, Poultry with skin, High-sodium lunch or deli meats (such as salami), Canned beans (unless they are low-sodium or salt-free).
FATS:-
Solid cooking fats (shortening, butter, stick margarine), Tropical oils (palm, palm kernel, or coconut oil).
OTHER FOODS:-
Salt, seasoning mixes made with salt, Soy sauce, miso, Canned or dried soups (except for low-fat, low-sodium types), Bouillon cubes, Catsup, barbeque sauce, Worcestershire sauce, Jarred or bottled salsa (homemade without salt is fine), Sugary drinks (such as soda or fruit drinks), Snack foods made with hydrogenated oil, shortening, or butter, High-sodium snack foods (chips, pretzels, salted nuts), High-fat, high-sugar desserts, High-fat gravies and sauces, Premade foods (boxed pasta mixes, frozen dinners which is high in sodium or fat).

DASH EATING BP DIET PLAN FOR ONE WEEK

Here is a week menu from the DASH Eating Plan. The menu allows you to have a daily sodium level of 2,300 mg or, by making noted changes, 1,500 mg. You’ll also find that menus sometimes ask you to use low-sodium, low-fat, fat-free, or low-fat products.

The menu is based on 2,000 calories a day – serving sizes must be increased or decreased for other calorie levels. To make calculations easier, some serving sizes have been discontinued. In addition, some items may be in very small quantities serving a listed food group. Recipes for starred items are given on subsequent pages. Some of these dishes have changes that can be used to lower their sodium levels. Use these changes if you want to follow the plan to eat DASH at 1,500 milligrams of sodium per day.

MONDAY/WEDNESDAY/FRIDAY-[SODIUM=2297mg]

MEAL-1 [SODIUM=508mg]QUANTITY
Oat Bran Cereal170g
Banana (medium size)1
Milk (low-fat)1 cup
Bread (Whole-wheat)1 slice
Margarine (soft tub)1 tsp
Orange juice1 cup
MEAL-2 [SODIUM=196mg]QUANTITY
Milk (low-fat)1 cup
Cashew nuts25g
Apricots1/4 cup
MEAL-3 [SODIUM=905mg]QUANTITY
chicken breast45g
Bread (Whole-wheat)2 slice
Mustard33g
Cucumber (slices)1/2 cup
Tomato1/2 cup
sunflower seeds1 tbsp
Italian dressing (low calorie)1 tsp
Fruit cocktail (juice pack)1/2 cup
MEAL-4 [SODIUM=91mg]QUANTITY
Almonds (unsalted)50g
Raisins28g
Fruit yogurt (non-fat)150g
MEAL-5 [SODIUM=597mg]QUANTITY
Beef (eye of the round)85g
Beef gravy (fat-free)2 tbsp
Green beans1 cup
Canola oil1/2 tsp
Potato (cooked)1 small
Sour cream (fat-free)1 tbsp
Grated cheddar cheese1 tbsp
Roll (whole-wheat)1 small
Scallions (chopped )1 tbsp
Margarine (soft tub)1 tsp
Milk (low-milk)1 cup
Apple1

TUESDAY/THURSDAY/SATURDAY-[SODIUM=2101mg]

MEAL-1 [SODIUM=559mg]QUANTITY
Oatmeal1 cup
Banana1 medium
Fruit yogurt (fat-free)1 cup
Milk (low-fat)1 cup
MEAL-2 [SODIUM=550mg]QUANTITY
Tuna (drained, rinsed)1/2 cup
Low-fat mayonnaise1 tbsp
Leaf romaine lettuce1 large
Tomato2 slices
Whole-wheat bread2 slices
Apple1 medium
Non-fat milk1 cup
MEAL-3 [SODIUM=169mg]QUANTITY
Whole-wheat crackers6
Apricots (dry)1/4 cup
Almonds (unsalted)1/3 cup
MEAL-4 [SODIUM=797mg]QUANTITY
Zucchini lasagna1/6 recipe
Spinach leaves1 cup
Tomato1 cup
Croutons (seasoned)2 tbsp
Vinaigrette dressing
(reduced-calorie)
1 tbsp
Sunflower seeds1 tbsp
Whole-wheat roll1 small
Margarine (soft tub)1 tsp
Grape juice1 cup

SUNDAY-[SODIUM=1671mg]

MEAL-1 [SODIUM=280mg]QUANTITY
Granola bar (low-fat)1
Fruit yogurt (low-fat)1/2 cup
Non-fat milk1 cup
Banana1 medium
Orange juice1 cup
MEAL-2 [SODIUM=111mg]QUANTITY
Apricots (dried)1/4 cup
Milk (low-fat)1 cup
Almonds (unsalted)2 tbsp
MEAL-3 [SODIUM=801mg]QUANTITY
Turkey breast85g
Whole-wheat bread2 slices
Leaf romaine lettuce1 large
Tomato2 slices
Low-fat mayonnaise2 tsp
Mustard33g
Broccoli (steamed)1 cup
Orange1 medium
MEAL-4 [SODIUM=478mg]QUANTITY
Baked fish (spicy)85g
Scallion rice1 cup
Spinach (cooked)1/2 cup
Canola oil2 tsp
Almonds (slivered, unsalted)1 tbsp
Carrots (cooked)1 cup
Whole-wheat roll1 small
Cookie1 small
Margarine (soft tub)1 tsp